All you need to do is consume it in moderation. A glass of milk in a day is an ideal choice. In light of the study, it is for the best to avoid drinking more than 2 glasses of milk in a day.
Men and women should aim to consume three cups of milk each day. A cup is equal to 8 ounces of milk or yogurt. Cheese also counts! One and a half ounces of hard cheese is equivalent to one cup of milk when it comes to nutrition.
A Swedish study suggests that while milk may be good, more is not better. This study found that too much milk – three or more glasses a day – was not only associated with mortality but also an increased risk of fracture and hip fracture.
The Food and Agriculture Organization of the United Nations (FAO) recommends drinking one to two glasses of milk daily. For the six billion people around the world who regularly consume milk, that adds up to 2.4 billion liters every day – or the capacity of 960 Olympic swimming pools.
While the milk recommendations in some countries are at least one serving of milk daily, the milk recommendations in other countries are up to three servings per day. And you should predominantly eat low-fat dairy products on a daily basis. Yes, you can drink too much milk.
Q: How much dairy per day is too much? A: It is important not to cross the recommended amount of dairy, which is 2-2.5 servings for children and 3 servings for adults per day. Taking too much milk can lead to digestive issues, skin problems, weight gain, and more. Dairy is also associated with some forms of cancer.
Causes of iron deficiency anemia
Cow's milk actually makes it harder for the body to absorb iron. Toddlers can develop iron deficiency anemia if they drink too much cow's milk (more than 24 ounces a day) and do not eat enough foods that are rich in iron such as green leafy vegetables and red meat.
There are several studies that suggest that drinking milk every day can cut down the risk of developing chronic diseases. All you need to do is consume it in moderation. A glass of milk in a day is an ideal choice. In light of the study, it is for the best to avoid drinking more than 2 glasses of milk in a day.
Drinking too much milk can cause digestive issues such as bloating, cramps, and diarrhea. If your body is not able to break down lactose properly, it travels through the digestive system and is broken down by gut bacteria. Because of this reason, gassiness and other digestive issues can happen.
Milk Consumption. A study in Sweden found that drinking too much milk – three or more glasses a day – leads to an increased risk of death and leads to an increase in the chance for hip fractures and other bone-related mishaps.
Drinking milk may have adverse effects on digestion and may trigger discomfort, diarrhea and stomach ache as it gets difficult for the body to metabolize the protein, while the body is at rest. This can further impact sleep and cause sleepless nights.
The Bottom Line. If you aren't lactose-intolerant or allergic to dairy, it's totally OK to enjoy a regular glass of milk each day. From improving bone health to helping mitigate cognitive decline, drinking milk and incorporating other dairy items into your diet can come with some health benefits.
Meeting Calcium Needs with Milk
Milk serves as an excellent source of calcium, with around 300 milligrams per 8-ounce glass. To meet dietary calcium requirements, women need 1,000 milligrams per day between ages 19 and 50 and 1,200 milligrams after age 51, according to the federal Office of Dietary Supplements.
The recommendation for milk, cheese, yoghurt and/or alternatives for women is: 2.5 serves/day for women 19-50 years of age; and, 4 serves/day for women 50 years of age and over.
Whether you're 7 or 77, drinking milk at any age is important for good health. Milk is a good source of vitamin D and calcium, which older adults tend to need more of, to maintain bone strength, preserve muscle strength, and prevent osteoporosis.
Drinking 1 litreliter of milk every day is not inherently dangerous for most people. Milk is a good source of calcium, protein, and other essential nutrients that are important for bone health, muscle growth, and overall health.
Excessive consumption of cow milk without iron supplementation is the leading cause of IDA in young children. The most common symptoms of milk anemia in infants and young children are fatigue, weakness, irritability, tachycardia, and pale skin. Fortunately, iron-deficiency anemia is treatable.
Cutting dairy out of your diet can have several health benefits, such as improving digestion and reducing stomach pain and bloating. However, dairy products contain several nutrients that are beneficial for your health.
Some people need 12-72 hours to digest dairy fully, absorb the nutrients, and eliminate it from the body. However, it may take up to 21 days for trace dairy to remain in the system.
The bottom line is no, dairy products are not a nutritional requirement for humans. We can get all of the nutrients for optimal health from a high-quality diet that limits or contains no dairy.